06/09/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike

12-12-12 Y-T-Ws

12 Glide Throughs

12 Squats

6 Dive Bombers with Hand Lift

5 Count Toes to Bar Drill + 3 Toes to Bar

12 Squats

Press + Push Press warmup with bar

Weightlifting

H: Push Press (4 x 6)

F: Push Press (4 x 4 @ 83-93%)

Rx/P: Push Press (4 x 2 @ 88-98%)

Gymnastics

Toes to Bar Progressions (4 x 8-10)

Knee Raises (x2)

Leg Raises

Knee Raises + Negatives

T2B

T2B hold + negative

Horizontal Windshield Wipers

Vertical Windshield Wipers

Around the World

3’s

Metcon

Metcon (3 Rounds for calories)

3 Rounds

5 min AMRAP/1 min Rest

H – 18 Knee Raises

21 Wall Balls 10/6

AMRAP Air Bike

F – 18 Leg Raises

21 Wall Balls 14/10

AMRAP Air Bike

Rx – 18 Toes to Bar

21 Wall Balls 20/14

AMRAP Air Bike

P – 21 Toes to Bar

21 Wall Balls 25/18

AMRAP Air Bike